Day 39: Guns of Glory
CrossFit Staunton – CrossFit
each team member completes three rounds of
3 stone cleans
3 stone presses
bear crawl down and back
5 minutes of handstand practice
A: Bench Press (5RM)
B: Push Press (3×5@ 75-85%)
record heaviest weight as score, record all weights used for the sets in comments section.
C: Upper Body Accessory
Hit this just as hard as the main lifts for the day. Pick 3-5 exercises to hit your weaknesses. Be sure to hit at least one, maybe two movement(s) that strengthen your mid and upper back, then your shoulders, then your chest/triceps, think about your forearms/grip. This is not an exhaustive list, but one to pull from.
Pull/Chin ups, Bent over/Pendlay Rows, Ring Rows, KB/DB Presses/Rows, J Rows, Face Pulls, Band Pull Aparts, Dips (w/ or w/o weight), Push Ups, HSPUs…
2017 05 24